How to Perform a Sleeper Stretch

When a patient has experienced a shoulder injury or a medical condition that impacts the functionality of their shoulder, physical therapy is essential to restoring a full range of motion and getting the patient back to their regular activities.

The more a patient completes their physician-recommended stretches and exercises, the sooner they will regain their mobility, strength, and flexibility.

These great exercises also reduce pain and discomfort by reducing recovery times and helping muscles and other ligaments heal.

If a patient is experiencing extreme discomfort or pain, a physical therapist may also recommend heat application, cold compresses, electrical stimulation, and other forms of therapy to accelerate the rehabilitation process.

What is a sleeper stretch?

A sleeper stretch is one of the many shoulder exercises physical therapists instruct patients to practice when recovering from a shoulder injury or medical condition. This exercise may also be referred to as a scapula stretch, as it works to stabilize the shoulder blade and eliminate posterior shoulder tightness.

How do I perform a sleeper stretch?

Step 1

Lie on your side on a flat surface (we recommend a yoga mat or a firm mattress). The side of your body with the affected shoulder against the ground or the surface you are laying on.

Step 2

Ensure the impacted elbow is out in front of you, with the upper arm perpendicular to the shoulder. Then, ensuring both hands are facing towards your feet, begin to gradually press the arm with the injured shoulder down towards the surface you are laying on.

Step 3

As you press the arm down, you should begin to feel tension in the impacted shoulder. This is normal. Hold the stretch for several minutes, and ensure you stretch at least every day. It may also help to apply a cold compress to the shoulder after completing a sleeper stretch for the shoulder.

What exactly does a sleeper stretch do?

The shoulder is a ball-and-socket joint, and this configuration is what allows us to move our arms in all directions. Each of us has a humerus bone, which is equipped with a knob that fits perfectly into our scapula socket. When a shoulder injury occurs, it is common for the scapula to be impacted, leading to shoulder weakness, constriction, or damage to the muscles which hold these important bone structures in place.

By performing the posterior capsule stretch for shoulders, also known as the sleeper stretch, patients are strengthening the muscles that surround the shoulder socket, and helping the joint regain stability.

Without engaging these muscles, the shoulder can remain weak and take longer to fully rehabilitate. This means that the individual would not be able to bear heavy loads or perform many of the activities they were able to before the injury occurred.

Who benefits from scapular stretches?

Many people are unaware that scapular stretches can also be performed as a preventative measure to help maintain the muscles within the shoulder, such as the deltoid and teres major.

Whether you are performing the stretch as part of a regular stretching or warm-up routine, or as part of a physician-recommended rehabilitation program, the sleeper stretch shoulder exercise is a highly effective method of preserving shoulder health.

Some individuals, in particular, who benefit from knowing how to roll a scapular include:

Anyone who experiences shoulder pain or discomfort due to poor posture or working long hours at a desk

How Can Dr. Schwartz Help?

Before beginning a regular sleeper stretch routine, it’s crucial to understand exactly what is causing your shoulder pain and identify any underlying conditions. It’s also imperative to know for certain that scapular stretches are the right form of physical therapy for your unique trauma.

Dr. Schwartz has specialized in shoulder-related injuries since 2007 and more than 90 percent of his surgical practice involves shoulder surgery— making him one of the most qualified physicians in the San Francisco area and beyond.

Further, it is always Dr. Schwartz’s priority to make your complaints improve without the need for surgery. Thus, he has long-standing working relationships with some of the most highly competent physical therapists in the region and can develop a detailed treatment plan that is tailored to your unique needs.

For athletes, Dr. Schwartz is also educated in the field of sports medicine, making him well-versed in treating injuries that arise from physical activity. He always aims to treat his patient’s conditions in an expeditious and thorough manner that not only gets them back to their previous level of activity but will also serve as prevention for a potential recurrence of the injury.

If you are still unsure if Dr. Schwartz is the right physician for you, we encourage you to check out his extensive list of testimonials from satisfied patients. You can also book a consultation appointment to further discuss your questions or concerns with him personally. He is always happy to examine your condition and make personalized recommendations for your recovery.

Do you suspect you may have a shoulder injury that requires physical therapy? Contact Dr. Shwartz today to book an examination!

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“Dr. Schwartz is the best! I love this doc!”

Angela S

“This is the first online comment that I have ever left for a person, product or service, however I was so impressed by Dr. Schwartz as a human being and a surgeon that I felt compelled to share my story. I had a bone chip in my elbow that intermittently (depending where it floated) rendered my elbow immobile. Despite a fairly lengthy procedure, within two days I had minimal swelling and near full mobility. I should note that I was the last patient of the week on Friday afternoon (most medi…

Gary P

“I suffered from multiple shoulder dislocations, and was treated surgically by Dr. Dan Schwartz and was impressed by his thoroughness from the start. He listened very well, and I felt at ease with him from the start. He explained all of the surgical options, and we proceeded with the right option that was right for me. Since surgery, I have been so happy and have strongly recommended him to anyone that will listen! Thanks Dr. Schwartz!”

Kim

“Dr. Schwartz took excellent care of my shoulder condition – a previous fracture that set wrong and required a shoulder replacement to fix it. He and Lisa have been awesome! I have been so happy with their personalized care as well as his great bedside manner. He really is the best shoulder surgeon, and has given me back my shoulder after years of thinking it was gone. Thanks again Dr. Schwartz!

Lucy D

“I had my shoulder replaced with Dr. S and my shoulder has not felt this good in years! I can finally sleep peacefully at night, and move my arm in ways I could have only dreamed off preop! If you have questions ask Dr. S to send you my way, I’ll be more than happy to talk to you about getting you shoulder replaced with him.”

Joe

“I’ve had very positive experiences with my treatment and the staff, and think he is a real asset to the Seattle community as a shoulder specialist. I’ve been really happy with the results of my shoulder surgery (rotator cuff repair) and am more than happy to make referrals of my friends to see Dr. Schwartz and Joy in clinic! If I had to do it all over again, I no doubt would return to see Dr. Schwartz at The Sports Medicine Clinic. He is a great shoulder surgeon Seattle has gained! I hon…

Keith

“I was put at ease from my 1st visit with Dr. Schwartz. He and Joy, his nurse, and surgery schedulers were very professional and thorough. Most of all, I felt very comfortable on the day of surgery, and afterwards. Dr. Schwartz was very thorough in his explanations. It was so nice to see my surgeon and nurse the morning of surgery smiling at me. Overall a very positive experience!”

Shawn

“I have been blow away by the customer service I received by Dr. Schwartz and his nurse Lisa. They cared so much about a problem that was an inconvenience – multiple shoulder dislocations – in my life. Ultimately, he performed an arthroscopic shoulder procedure and fixed by shoulder, and it’s been the best it has ever been. Thank you so much Dr. Schwartz, you’re the best!